Bird Dogs
Reaching one arm and the opposite leg out from all fours builds balance. It teaches your trunk to keep your lower back steady.
Bodyweight Fire Hydrants
A gentle, no-equipment move for the sides of your hips. These muscles keep your knees and pelvis steady when you walk.
Bodyweight Glute Bridges
A gentle lift done lying down that wakes up and strengthens your glutes. It's a great first step for anyone who sits a lot.
Bodyweight Squats
The sit-and-stand pattern you use all day, practiced on purpose. It builds stronger legs and makes chairs, stairs and the floor easier.
Bodyweight Sumo Squats
A wide-stance squat that strengthens your legs and inner thighs and helps open up tight hips.
Front-to-Back Leg Swings
A dynamic warm-up that loosens your hips and the back of your thighs before you run, lift or play.
Alternating Supermans
A gentle face-down move that strengthens your lower back, the muscles that help you stand tall and lift safely.
Bodyweight Alternating Forward Lunges
A step-and-lower move that builds leg strength and balance one side at a time, like stepping off a curb.
Bodyweight Alternating Lateral Lunges
Side-to-side lunges that build leg strength and hip mobility in the sideways direction that everyday walking never trains.
Bodyweight Alternating Reverse Lunges
Stepping backward instead of forward is easier on your knees and balance. It's a friendly way to build leg strength.
Bodyweight Back Extensions
Builds the muscles that hold your back straight, so bending over the sink, gardening and lifting feel easier.
Bodyweight Front-Foot-Elevated Split Squats
A split squat with your front foot on a low step, so you sink a little deeper. It builds leg strength and hip flexibility.
Bodyweight Lateral Box Step-Overs
Stepping sideways up and over a low box builds leg strength and balance for curbs, stairs and uneven ground.
Bodyweight Non-Alternating Lateral Lunges
A big step out to the side that builds leg strength. It keeps your hips moving well side to side, which most workouts skip.
Bodyweight Walking Lunges
Travels you across the floor one long step at a time. It builds leg strength and the balance you need for stairs and uneven ground.
Dumbbell Alternating Forward Lunges
Stepping forward into a lunge builds leg strength and balance. It trains you to land and stop with control, as you do on stairs and curbs.
Dumbbell Alternating Reverse Lunges
Stepping back instead of forward makes this lunge easier on the knees while building leg strength and balance.
Dumbbell Conventional Deadlifts
Teaches the safest way to lift something heavy from the ground, using your legs and hips with a flat back.